WOD @CROSSFITBULACH - 29. November 2019

REGULAR

WU:

6min AMRAP

30m Easy Jog

20 Mountain Climbers

15m Lunges

8 Jumping Squats

A:

Bulgarian Split Squats (2x DB or KB)

5x5 with moderate/heavy weight (each Leg)

*Focus on your form

B:

'Hero WOD Friday'

'Pheezy'

3 Rounds For Time

5 Front Squats (75/47.5kg)

18 Pull-Ups

5 Deadlifts (100/70kg)

18 Toes-to-Bars

5 Push Jerks (75/47.5kg)

18 Hand-Release Push-Ups

C:

Tabata Russian Twists

METCON

WU:

Junkyard Dog

- Partner1 sitting, Partner2 jumping over the arms

- Partner1 in plank, Partner2 jumping over the legs

10-7-4 each per exercise, switch after 10, after 7 and after 4 reps

A:

Weighted Push Ups

5x5

Work slowly up and perform 5x5 Reps

B:

18' AMRAP

11 KB Snatch

11 Burpees

11 KB Thrusters

11 Band Pulls

C:

Tabata

Wall Sit / Shoulder Taps